diet 3500 calories increase muscle mass

Diet increases muscle mass 3500 Kcal

Example of a 3500 calorie diet for hypertrophy

Diet to increase muscle mass with about 3500 calories, aimed at those who want to gain quality weight and are looking for a high protein diet.

Adjust according to yours results, increasing or decreasing amounts of food.

All foods can be substituted for similar ones, this is just an example of a diet plan that can be used to gain muscle mass with about 3500 calories.

Don't forget, this is just a generic diet, and if you want to learn how to build your own, check out our article How to go on a diet.

[divider]

Breakfast

[box type="shadow" align="aligncenter" ]120g Oats
3 Egg whites
2 Gems[/box]

  • Calories: 627 Kcal
  • Proteins: 36g
  • Carbohydrates: 82g
  • Fats: 17g

[divider]

Middle of the morning

[box type="shadow" align="aligncenter" ]100g Wholemeal bread
80g Tuna[/box]

  • Calories: 418 Kcal
  • Proteins: 31g
  • Carbohydrates: 54g
  • Fats: 9g

[divider]

Lunch

[box type="shadow" align="aligncenter" ]100g Rice
120g Chicken breast
Broccoli
1 tablespoon of olive oil[/box]

  • Calories: 621 Kcal
  • Proteins: 38g
  • Carbohydrates: 79g
  • Fats: 16g

[divider]

[ads2]

[divider]

Lunch

[box type="shadow" align="aligncenter" ]80g Oats
200g Quark Cheese without fat
50g Peanuts[/box]

  • Calories: 727 Kcal
  • Proteins: 51g
  • Carbohydrates: 69g
  • Fats: 31g

[divider]

Dinner

[box type="shadow" align="aligncenter" ]200g Salmon
100g Rice
Broccoli[/box]

  • Calories: 735 Kcal
  • Proteins: 50g
  • Carbohydrates: 79g
  • Fats: 23g

[divider]

Supper

[box type="shadow" align="aligncenter" ]160g Cottage cheese
50g Nuts[/box]

  • Calories: 447 Kcal
  • Proteins: 26g
  • Carbohydrates: 13g
  • Fats: 35g

[divider]

Total

  • Calories: 3575Kcal
  • Proteins: 232g
  • Carbohydrates: 376g
  • Fat: 131g

[divider]

Final notes

All figures are approximate figures, with minor changes depending on the brands and origins of each food.

The goal here is to get to know the structure of a diet that can be used to gain muscle mass, but the ideal is to build your own diet, adapted to yourself.

Don't you know how?

See article: How to go on a diet.

If you want to know more about what you should eat to gain muscle mass, see here what you should eat to gain muscle mass.

Subscribe to the ginasiovirtual.com anabolic newsletter

63 thoughts on “Dieta aumento massa muscular 3500 Kcal”

  1. Is there any way to replace tuna with ham or cheese in the middle of the morning and thus not lose the necessary caloric value?

    0
    0
    1. Yes, depending on the cut, you can use some slices of ham to reach values similar to those you had with the tuna :)

      0
      0
  2. Can you tell me the calories, proteins, hydrates and fats from cottage cheese and quark cheese?
    i want to replace these foods with others, and i would like to know the values to find foods with similar values.
    obg greetings
    (advise to eat oats like?) (eg porridge, with yogurt, with milk)

    0
    0
    1. It always depends on brand by brand, but in the case of Aldi's quark cheese in the 0.3% fat version, the values are as follows per 100g:
      Calories: 67 Kcal Protein: 12.2g Hydrates: 3.9g Fat: 0.3g
      Cottage cheese is similar.

      As for oats, I like to mix it with protein shake (chocolate) :)

      0
      0
  3. Hola
    Could I replace the cheeses on this diet with other types of food?
    In this case, could I substitute fat-free Quark cheese and Cottage cheese for other foods? And what foods could you put in their place?

    0
    0
  4. My doubt is that this diet has a number of proteins somewhat higher than recommended, that is to say it exceeds 2.5 g per kilo body. This taking as an example an individual with 75 kg that derived from his training load needs to increase weight , to consume 3500 kcal. Is there any harm in this? Is there any way to compensate? Obviously I can remove sources of protein and include hydrates, but this way I will have meals with a protein level below 15 grams seems to me very little. . :)

    0
    0
    1. Hi Edgar,
      As you know this is just an example of a generalized diet, each one must adapt to their needs.
      In your case you can try to increase the carbohydrates and reduce the protein, if you do 2.5g per kilo of body weight for 6 meals you get an average of about 31g per meal which is great :)

      0
      0
      1. Thank you very much for the answer.Yes and the example was very useful I will introduce in the calculator and adjust the doses. Continuation of the good work and thanks again

        0
        0
  5. I would like to know if there would be any problem if I use this diet for my weight, because I am 74kg and this diet has 232g of protein, I read in several forums saying that more than 2g of protein per kg of body weight is bad. What do you think ?

    0
    0
  6. Looking for a diet I found this site, and I made a point of leaving my comment, something that is impossible for me to do, unless I think what I see is very good.

    And I would like to congratulate you on your work and mindfulness for people who have difficulty in this
    area, which appears to be your beach.
    A very simple diet without that litany of nutritionist, congratulations I am very satisfied!

    0
    0
  7. Helo! I really liked the diet and I intend to follow it. I just didn't understand one thing: At what time of the day would I have to train? What part of the diet is pre-workout and post-workout? Thanks.

    0
    0
    1. The diet has no specific time to train but you shouldn't have any problems combining with most meals.
      If you use post-workout shake, just include the shake and make the meal about 1 hour later :)

      0
      0
  8. A doubt, 3500 calories for me having 1.75 and 58kg is not too much?

    For example Cristiano Ronaldo 1.83 with 80 and such kg follows a diet of 3000 calories and the daily effort he doesn't have…

    nor can i eat it a day, is something in 2000 calories not enough to gain weight given my status?

    0
    0
    1. It depends on your activity, day by day, etc.
      Try starting with fewer calories and see how you do, if you don't get results, just gradually increase.

      As for Cristiano Ronaldo, he hardly consumes only 3000 calories, only if it is now on vacation lol

      0
      0
  9. Gonçalo Trindade

    I am a diabetic and I want to start in the world of bodybuilding to be able to control diabetes, but of course I want to get significant results, so the question is, by following this diet, will I not be harming my system due to the high number of proteins ??

    0
    0
  10. I found an Oat That goes by the name of: Organic Oat Flakes, my question is! Is it really possible that 100g of this oat has 1747 calories? is it for sale on the continent online can you search that you can easily find as well as the calorie part is possible? thanks

    0
    0
  11. I would like to know if I can exchange the mid-morning meal for a snack, as I train in the morning and only 100g of whole grain bread with 80g of tuna are not satisfying my hunger. Thank you and congratulations for the work!

    0
    0
    1. Wellington Islands

      Thank you for the efficiency of your site, but if I have a doubt I am too full with oats, can I substitute for whole grain bread, something else or even brown rice? Thanks

      0
      0
    1. In part yes, but replacing the 200g of oats with the equivalent of carbohydrates in fruits is not a very good idea, it is better to use another source of carbohydrates in conjunction with some fruit.

      0
      0
    1. ginasiovirtual.com

      Hi Jose.
      It is difficult to answer with just that data.
      You probably won't have time to eat 6 meals, and if that's the case, you can have fewer meals, but eat more food in each.
      You are also likely to need more calories.

      0
      0
    1. ginasiovirtual.com

      Yes, all foods can be substituted, in the case of salmon for chicken breast, just add some fats to get the same calories.

      0
      0
  12. At lunch we have 100g of rice, but 100g of it is raw, because 100 g of cooked rice from 130 kcal is so, correct?

    0
    0
    1. ginasiovirtual.com

      This is just one example of a diet to gain muscle mass with ~ 3500kcal, which must obviously be adjusted to each person.
      As for the protein level, they represent ~ 31% of the calories in this example. It may be high for some or low for others.
      Ideally, take a look at the article that appears in the introduction (https://ginasiovirtual.mystagingwebsite.com/como-fazer-uma-dieta/) to customize the plan according to your needs and goals.

      0
      0

Leave a comment

Este site utiliza o Akismet para reduzir spam. Fica a saber como são processados os dados dos comentários.

Scroll to Top